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BeaverFit Weekly Workout Plan

This document provides a weekly strength and cardio training split. The strength split involves separate sessions for chest, back, legs, and shoulders/triceps on different days, each targeting specific muscle groups. The cardio split incorporates both low and high intensity cardio on different days, including steady state and interval training. Sample exercises and sets/reps are provided for each strength session, focusing on compound lifts and isolation work for targeted muscles.

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dlewis11831
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19 views4 pages

BeaverFit Weekly Workout Plan

This document provides a weekly strength and cardio training split. The strength split involves separate sessions for chest, back, legs, and shoulders/triceps on different days, each targeting specific muscle groups. The cardio split incorporates both low and high intensity cardio on different days, including steady state and interval training. Sample exercises and sets/reps are provided for each strength session, focusing on compound lifts and isolation work for targeted muscles.

Uploaded by

dlewis11831
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

WEEKLY SPLIT:

Strength split-

Mon - Chest - Core

Tues - Back - Biceps.

Thurs - legs - Hammy, Quad, Glutes.

Fri - Shoulders - Triceps - Core.

CV Split -

Mon PM - (prior to strength session) 20 mins continuous cycle heart rate


between 135 and 145 bpm.

Tues AM - X training - 15 mins Bike - 15 mins Jog - 15 mins x trainer = 45


mins total.

Keep heart rate between 135 and 145 bpm constant whole session = low
intensity.

Fri PM - (prior to strength session) 20 mins contiuous jog, slow pace


roughly 10 - 11 mph.

Sat AM - Interval Training : High Intensity.


 Bike 1 min level 15 - recover 1 min level 8 x 5 reps
 Stepper 1 min level 12 - 30 second rest x 5 reps
 Rower 500m 2 minute maximum time - rest 1 min x 3 reps

X 2 sets
MONDAY STRENGTH - CHEST & CORE :

Warm up using Thera band before every upper body session:

 10 over head rotations - hold band tight with two hands with high
tension, take arms up and over your head to behind your back, then back
over to your front keeping hold of band keeping straight arms throughout.
 10 lateral raises each arm.
 10 front raises each arm.

EXERCISE SETS/ REPS WEIGHT REST


BENCH PRESS 3/ 10 90 SECS
INCLINE DB PRESS 3/ 10 90 SECS
CHEST DB FLIES 3/ 10 90 SECS

SB LEG ROLLOUTS 3/ 12 BODY WEIGHT 2 MIN


SB ROLLOVERS 3/ 20 (10 EACH SIDE) BODY WEIGHT 2 MIN

TUES - BACK & BICEPS:

Thera band warm up.

EXERCISE SET/ REPS WEIGHT REST


CLOSE GRIP CHINS 3/ MAX BW 90 SECS
BENT OVER ROW 3/ 10 90 SECS
LAT PULL DOWN 3/ 10 90 SECS
ONE ARM CABLE ROW 3/ 10 90 SECS
(SQUAT POSITION)
INCLINE ALT DB CURL 3/ 10 90 SECS

THURS - LEG SESSION:

5 minute warm up on bike slow pace

EXERCISE SETS/ REPS WEIGHT REST


BACK SQUAT 3/ 10 2 MIN
BB LUNGE 3/ 10 EACH LEG 2 MIN
HAMSTRING CURL 3/ 10 2 MIN
SB HAM CURLS 3/ 10 CONTROLLED 2 MIN
1 LEGGED LEG PRESS 3/ 10 EACH LEG 2 MIN
CALF RAISE 3/ 10 2 MIN

10 Minute cycle slow pace to break down lactic acid build up heart rate =
135 bpm.

FRI - SHOULDERS & TRICEPS & CORE:

Thera band warm up

EXERCISE SETS/ REPS WEIGHT REST


BB SHOULDER PRESS 3/ 10 90 SECS
(STANDING)

DB LATERAL RAISES 3/ 10 90 SECS


ALT DB PRESS (SEATED) 3/ 10 EACH ARM 90 SECS
BENT OVER REVERSE 3/ 10 90 SECS
FLIES
BW DIPS 3/ MAX 90 SECS
SKULL CRUSHERS 3/ 10 90 SECS

SB LEG ROLLOUTS 3/ 12 BW 90 SECS


SB ROLLOVERS 3/20 EACH SIDE BW 90 SECS

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